Fitness for focus: How to power up your brain

Apr 1, 2016

Rate this article and enter to winIf an exam or assignment deadline is too close for comfort and your study session has become a brutal slog, you may feel you don’t have time for a workout. Chances are, though, a quick walk or 20 minutes on the basketball court is exactly what your brain needs.

Physical activity makes us smarter

Increasingly, research is indicating that exercise may give us a more powerful brain boost than anything else does. “Exercise is the single best thing you can do for your brain in terms of mood, memory, and learning. Even 10 minutes of activity changes your brain,” says Dr. John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain (Little, Brown, 2008).

Have you noticed the effects on your grades?

Have you noticed the effects?Getting moving can improve our mental functioning in the short term, helping us pass an exam (and throughout our lives, helping us stave off dementia). “If you are having a mental block, go for a jog or hike,” writes Dr. Justin Rhodes, who researches the effects of physical activity on the brain at the University of Illinois, in Scientific American.

If you tend to focus best in the class that immediately follows your game of Ultimate Frisbee, this could be why. In a recent survey by Student Health 101, 76 percent of respondents said physical activity had brought them mental or intellectual benefits, such as improved memory, focus, or efficiency. Another 17 percent were unsure.

Does your physical fitness predict your academic success? In a 2009 study of young men, researchers were able to use changes in the men’s cardiovascular fitness through middle to late adolescence to predict their cognitive performance at 18 (after accounting for other influences). Physical activity could be an important tool for improving educational outcomes, the researchers concluded (PNAS: Proceedings of the National Academy of Sciences, 2009).

Exercise makes us better at simple and difficult mind tasks

A 2003 analysis of multiple studies, published in the journal Acta Psychologica, found that physical activity can improve our mental performance in various ways:

Physical activity can make us quicker and more efficient at certain mental tasks, and sometimes more accurate too.

Aerobic exercise improves our working memory and concentration. It helps us switch between tasks without making errors.

The benefits of exercise can be seen in simple tasks (for example, speedier reaction times) and complex problem-solving tasks (like creative brainstorming).

Students: “How exercise improves my academics”

Better memory “I find when I’m having trouble remembering facts I’m trying to learn, if I go for a run and think about something else for a while, studying comes easier.”—Erin M., second-year undergraduate, Clemson University, South Carolina

Improved problem solving “While exercising, I find that some of the roadblocks I’ve been dealing with in school/work are more easily solved. I’ve taken a step back and focused on something else and gained a fresher perspective.”—Matt E., second-year graduate student, University of North Dakota

Higher grades “Whenever I’ve exercised after studying I’ve seemed to do better on the exam or paper.”—Layla G., third-year undergraduate, University of Maryland, Baltimore County

More productive “After a workout or activity I feel tired, but after a quick shower I am always my most productive.”—Drew S., third-year undergraduate, Grand View University, Iowa

More motivated “I went to the gym and exercised for about 30 minutes. Afterwards, I felt motivated and ready to sit down and study for an upcoming bio exam.”—Julia D., first-year undergraduate, University of Delaware

For the biggest brain boost, go aerobic and get coordinated

The improvements in mental performance come from aerobic activity. That’s any workout that makes us breathless or sweaty, like running, cycling, basketball, or dance.

The brain boost is bigger when we’re doing complicated aerobic activities that require coordination, rhythm, strategy, and concentration, like playing tennis or taking a dance class.

Q&A: “How much cardio will help my brain?”

How hard to I need to work it?

You don’t have to exercise to the point of exhaustion, but you do need a little vigor. The brain benefits seem to be “in proportion with the intensity of the activity,” said Dr. Justin Rhodes, a psychologist at the University of Illinois who researches the effects of physical activity on the brain. “If you walk sluggishly, you get a little benefit. If you run, you get more.” (Quoted on the University of Illinois website).

Activities involving motor coordination (like dance) or strategy (like a team sport) are especially beneficial for the brain. “You’re challenging your brain even more when you have to think about coordination. Like muscles, you have to stress your brain cells to get them to grow,” says Dr. Ratey.

In most studies, participants exercised for 20–60 minutes. The effects of exercise may depend on how we work out and for how long. It’s not clear yet whether other forms of exercise, such as strength and flexibility training, also help us think more clearly or creatively.

Could exercise ever make me too tired to think straight? Eventually, yes. When we work out to the point of dehydration, our cognitive function declines. Being so physiologically depleted compromises our speed of information processing and memory, according to Acta Psychologica (2003). In other words, it was wise of you not to run a half-marathon the morning of your exam.

Does my fitness level make a difference?

Does my fitness level make a difference? Several studies suggest that people who are routinely active and physically fit may experience a bigger brain boost from exercise than sedentary people do, according to Acta Psychologica (2003).

Some brain effects may also be bigger for those who are experienced in sports that require rapid responses and decision making. For example, in one study, participants with fencing experience had the strongest performance improvements (e.g., quicker reaction time).

“Fencing; it’s both a very physical and mental sport. As a result of fencing, I can focus better and have improved problem-solving skills.”—Brittany R., fourth-year undergraduate, Clemson University, South Carolina

“I play soccer and go to the gym a lot and try to be as active as possible. I have always found that after completing exercises I feel a bit more focused and mentally sharper.”—Cole L., first-year undergraduate, Santa Clara University, California

“Running exploits my muscles and relaxes my mind. I’ve noticed I feel more comfortable during the test after my body has exercised. This speeds up my work performance in the classroom. I really enjoy exercising.”—Daelynn H., first-year undergraduate, Utah State University

It works for mice too. Check this out.

Researchers compared the IQ gains of mice in four different living environments. Some had a running wheel; some had toys and highly flavored foods, with or without a running wheel; others had boring cages and dull diets.

Several months in, the mice that exercised had healthier brains and did better on cognitive tests than the sedentary mice—even the ones that had other sources of stimulation.

For mouse brainpower, “Only one thing had mattered, and that’s whether they had a running wheel,” said Dr. Justin Rhodes of the University of Illinois (speaking to the New York Times).

Smart moves

Try an activity that combines aerobic exercise with coordination or strategy, such as dance or a team sport

For a quick brain break, do several minutes of jumping jacks, pushups, burpees, and other moves that get your heart pumping—or take a short walk or hit the stairs

Circuit workouts will boost your brainpower while you work on strength or flexibility too

If you’re physically fit, try high-intensity interval training (HIIT)

The following examples are methods that researchers have used in studies. Brain benefits are not exclusive to these activities. Try various forms of cardio and see what works for you.

For new ideas and a fresh perspective, take a walk

We think more creatively while walking than when we are sitting, according to a 2014 study involving college students. Walking helps with tasks requiring “a fresh perspective or new ideas,” according to researchers who published in the Journal of Experimental Psychology: Learning, Memory and Cognition. Walking works outdoors or on a treadmill.

For brainstorming, get a half-hour of moderate cardio

In a 2005 study, 60 college students got 30 minutes of moderate aerobic exercise. They followed that with creativity tests measuring their brainstorming skills. The brain boost was effective for at least two hours after exercising. (Creativity Research Journal).

For creative thinking and problem solving—dance!

Twenty-one young women took a 20-minute dance class, and 16 did not, before undergoing three tests measuring their creative thinking and problem-solving skills. In the study, the women who had danced scored higher on all three tests than the women who hadn’t, Acta Psychologica reported (2003).

For improved focus, dance, play a team sport, or do a martial art

In a 2008 study, 150 teens were assigned to either a 10-minute activity involving more complicated, coordinated exercise or to a regular sports lesson. Afterward, the teens who had been engaged in coordinated exercise had bigger improvements on a test of attention and concentration than the others, according to Neuroscience Letters.

For better memory, work out strenuously

In a 2011 study, sedentary male students took a memory test. Then half of them rode a stationary bike, revving up the pace until they were exhausted, and the others were inactive. When they retook the test, the students who had exercised improved on their scores while the rested students did not, according to Physiology & Behavior.

Students: “How these workouts worked for me”

“During breaks when studying, going for a walk helps your memory, and thus helps you do better in recalling and processing information.”—Sagar P., fifth-year undergraduate, University of Maryland, Baltimore County

“Dancing—I can move around and gain a fresh perspective. I am able to regain focus and get more done.”—Ashley S., fifth-year undergraduate, University of Alaska Anchorage

“Swimming helps me relax and rationally think about homework problems and how to work through them.”—Taylor T., third-year undergraduate, Northern Illinois University

“Basketball and weight lifting help me with focusing and getting ‘in the zone.’ This enhances my ability to maintain my attention and strive to succeed. Basketball, since it is a team sport, helps my ability to adapt and communicate with others toward [the goal of] winning the game.” —Anthony V., fourth-year undergraduate, California State University, Northridge

“I took a walk around campus on a Sunday morning when I was feeling worn out and overwhelmed. It rejuvenated me and I was able to do a great deal of work later with a clearer mind.”—Karen P., second-year undergraduate, Ithaca College, New York

“In one of the dance classes I teach, when I know the kids have a big test coming up, I incorporate terms, definitions, and other things they need to know into the movements, which they seem to find helpful.”—Laura B., second-year undergraduate, Memorial University of Newfoundland, Newfoundland and Labrador

Five ways physical activity boosts our brain

Exercise sends blood to the brain

Physical activity increases blood flow to the brain, delivering extra oxygen and generating more energy. “When our ancestors worked up a sweat, they were probably fleeing a predator or chasing their next meal. During such emergencies, extra blood flow to the brain could have helped them react quickly and cleverly to an impending threat or kill prey that was critical to their survival,” writes Dr. Rhodes in Scientific American.

Cardio boosts brain growth

Physical activity activates the hippocampus, a brain region involved in learning and memory. It increases our levels of brain chemicals called growth factors. These help stimulate new brain cell growth and build strong connections between those cells. The hippocampus is larger in people who exercise regularly than in people who don’t, research shows.

Perhaps most importantly, physical activity raises our levels of a protein known as BDNF (brain-derived neurotrophic factor). “The one factor that shows the fastest, most consistent and greatest response [to exercise] is BDNF. It seems to be key to maintaining not just memory but skilled task performance,” says Dr. Ahmad Salehi, associate professor of psychiatry and behavioral sciences at Stanford University, California (talking to the New York Times).

“Cardiovascular exercise seems to stimulate brain function and increases my energy level, which makes me more alert and receptive to learning.”—David M., third-year online undergraduate, University of North Dakota

Exercise acts like medication

Physical activity influences the same neurotransmitters that are targeted by antidepressant and ADHD medication, says Dr. Ratey, a neuropsychiatrist at Harvard Medical School. This is why a workout “is akin to taking a mix of Prozac and Ritalin.” Among these effects, exercise helps us visually pick out relevant information from a confusing or chaotic scene, according to Acta Psychologica (2003).

“Whenever I can’t focus on a topic, I will indulge myself in extracurricular activities and it really helps me!”—Sandeep R. P., first-year graduate student, University of Maryland, College Park

“If my mind is scattered or I’m overwhelmed with too many projects, going for a brief fast-paced jog helps me have better mental clarity when I go back to my tasks.”—Elise B., third-year undergraduate, Berklee College of Music, Massachusetts

“In the mornings I participate in spinning class at my university and it seems to help me focus during the rest of my classes. Even though I am sometimes physically tired, I am mentally alert.”—Katie N., third-year undergraduate, University of Maryland, College Park

Cardio regulates energy and sleep

Physical activity regulates our sleep and our energy through the day. In studies involving students, lower GPAs are associated with irregular sleep patterns, later bedtimes, and later wake-up times. Some evidence suggests that memory formation may be prompted by deep sleep and then consolidated by REM sleep, helping to explain why we need the sequential stages of the sleep cycle.

“Exercising the day before a test helps me to be well rested for the test.”—Ryan S., recent graduate, University of Maryland, Baltimore County

“Working out in the morning made me more awake during the school day. In turn, this helped me pay more attention in my classes.”—Samantha L., fourth-year undergraduate, Northern Illinois University

Physical activity relieves stress and improves mood

Working out alleviates our stress and anxiety, which are barriers to clear thinking. In addition, exercise lifts our mood, so we are more likely to feel energized and confident enough to tackle the topics we find difficult.

“When I’m stressed I go on really long mountain bike rides. They leave me exhausted and make it easier to focus on what’s important.”—John K., first-year undergraduate, Colorado School of Mines

“I am a CrossFit coach and therefore do a lot of CrossFit exercises. Sometimes when I am stressed out, I can’t focus well on the information I am trying to study, and after working out I feel more clear-headed and can focus better on my work.”—Yarelix E., fourth-year undergraduate, Johns Hopkins University, Maryland

“Whenever I do any form of exercise, but especially cardio, I feel happier throughout that day. This keeps me optimistic and helps me to be a higher achiever and get things done early.” —Sam M., third-year undergraduate, University of North Dakota

Jason

Sonoma State University, California

“Cycling! Getting your heart pumping and blood flowing on the way up, and the rush and danger of coming down, make the mind and body better connected. I always feel better after a ride and feel like I could take on anything!”

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Lucy Berrington is a health writer, editor, and communications manager. Her work has been published in numerous publications in the US and UK. She has an MS in health communication from Tufts University School of Medicine, Massachusetts, and a BA from the University of Oxford, UK.